Name: Playbook - Nina Marie - W1/D4 Back, Biceps & Cardio
Uploaded: 2024-05-04T18:31:14.639Z
Duration: 44 min
Description: W1/D4 Back, Biceps & Cardio

Target your back and biceps, with some cardio thrown in. Grab your barbell, dumbbells and a resistance band to hit some high reps and get those muscles burning!

Complete each exercise in a row with minimal rest. Once you finish the final exercise, take a 30-60 second rest and repeat 2 more times

Barbell Bent over Row

Barbell Bicep Curl

When reps are listed, that is how many reps per side

Plank Alternating Row

Back & Biceps

Running

Circuit 2: go through each exercise back to back with minimal rest. Once you finish the third exercise, take a 30-60 second rest. Repeat for a total of 4 rounds

Hammer Bicep Curl

Band Lat Pulldown

Zottman Curl

Back & Biceps 2

W1/D4 Back, Biceps & Cardio

W1/D1 Glutes & Hamstrings 🍑

W1/D2 High Volume Chest

W1/D3 Quads on 🔥🔥🔥 with a side of calves

W1/D5 Total Body with a Side of 🍑

W2/D1 Heavy Push

W2/D2 Heavy Legs

W2/D3 Back Focused Pull

W2/D4 Quick Leg Day

W2/D5 Total Body Circuits

W3/D1 Leg Day Circuits

W3/D2 Shoulders, Chest & Triceps

W3/D3 Glute & Hamstring 🔥🔥

W3/D4 High Volume Back & Biceps

W3/D5 Total Body with Upper Focus

W4/D1 Heavy Push

W4/D2 Heavy Legs

W4/D3 Shoulders, Chest & Triceps

W4/D4 Quick Leg Day

W4/D5 Total Body Circuits

W5/D1 PUSH - Chest, Shoulders & Triceps

W5/D2 High Volume Leg Circuit

W5/D3 PUSH - Back & Biceps

W5/D4 Strength & Cardio Legs

W5/D5 Total Body Circuit

W6/D1 Heavy Push

W6/D2 Heavy Legs

W6/D3 Back Focused Pull

W6/D4 Quick Leg Day

W6/D5 Total Body Circuits

W1/D4 Back, Biceps & Cardio

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